![Sam Hopes](https://cdn.mos.cms.futurecdn.net/jZ88qJqvjWaCXXv3qvUQPA.jpg)
Sam Hopes
Sam Hopes is a level III fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
![a photo of the Lenzyne Macro drive bike light: best bike lights](https://cdn.mos.cms.futurecdn.net/3xHDjTdWBBPHxKVfFopSVA-320-80.jpg)
Best bike lights in 2024
By Dan Cavallari last updated
The best bike lights including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
![a photo of a woman stretching at the gym wearing bright gym leggings](https://cdn.mos.cms.futurecdn.net/zPdGpV5MhP5353mPYkYdiM-320-80.jpg)
Develop lower body flexibility and build ankle strength with this one bodyweight exercise
By Sam Hopes last updated
The loaded beast exercise is a squat variation that targets your legs, glutes, core and upper body while building lower body flexibility. Here's how to do it and the benefits.
![Woman laying on her back on a Stability ball with hands behind head and feet on exercise mat](https://cdn.mos.cms.futurecdn.net/eKKSNobFHeinFhCZkdEAs8-320-80.jpg)
I tried this Swiss ball mobility exercise for the first time — here's why you'll love SLBR
By Sam Hopes published
Learn how to do the SLBR exercise, the benefits, common mistakes, and what happened I added it to my workout routine.
![a photo of a woman holding best yoga mats](https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-320-80.jpg)
12 best yoga mats 2024: Tried, tested and reviewed
By Jane McGuire, Sam Hopes last updated
Find the best yoga mats for home practice, hot yoga, or Pilates. Models include sustainable options, moisture-wicking, and PVC.
![Allbirds running shoes on rainbow background](https://cdn.mos.cms.futurecdn.net/69ZMgBS6sKBHpEv6BCqhcW-320-80.jpg)
Huge Allbirds sale takes up to 50% off running shoes — 5 deals I'd buy now
By Sam Hopes last updated
Save up to 50% on select running shoes in men's and women's at Allbirds for a limited time.
![Woman sitting on yoga mat outdoors performing a spinal twist with left leg extended and right leg bent, twisting to the right](https://cdn.mos.cms.futurecdn.net/vC8tApE3Fmi9pPJ49SuJ8X-320-80.jpg)
Develop healthy hips and strengthen your lower body with this 3-move stretching routine
By Sam Hopes last updated
These three bodyweight exercises develop flexibility, mobility and range of motion and help strengthen your hips, quads, glutes and hamstrings. Here's how to do the routine.
![Man and woman side by side performing a push-up using two dumbbells each in a light warehouse gym](https://cdn.mos.cms.futurecdn.net/dtJViueyAoA8mJMEBxaaTZ-320-80.jpg)
I did 70 reps of man makers every day for one week — here’s what happened
By Sam Hopes last updated
What are man makers, what are the benefits of the dumbbell exercise, and what happens when one writer does 70 reps a day for one week?
![a woman flexing her shoulder muscles](https://cdn.mos.cms.futurecdn.net/q6YmEH95r2qz4ZcEt9ja4i-320-80.jpg)
I'm a personal trainer — this one-minute stretch opens your shoulders and builds upper body flexibility
By Sam Hopes last updated
The laying shoulder stretch targets the pectorals, triceps and anterior deltoids in the upper body. A personal trainer explains how to do it and the benefits.
![Woman flexing her biceps](https://cdn.mos.cms.futurecdn.net/qekHwnKj7ADcRb4cXYg4F3-320-80.jpg)
Fast-twitch vs slow-twitch muscle fibers: What are the different muscle fiber types?
By Sam Hopes published
What are slow-twitch muscle fibers and fast-twitch muscle fibers, how do you train your muscle fiber types, and what are the benefits?
![Man doing a squat with two dumbbells](https://cdn.mos.cms.futurecdn.net/ecqgEjipemERP2A2xQFRu3-320-80.jpg)
I teach weightlifting for a living — this compound exercise builds full-body strength with dumbbells
By Sam Hopes published
The squat clean builds full-body strength, muscle and power and develops your functional fitness. Here's how to do it, the benefits and variations to try.
![Woman laying on exercise mat with mid back elevated on a foam roller, bottom raised, and arms reaching overhead](https://cdn.mos.cms.futurecdn.net/RbZjYRRHmTCqqyxyJGKcDn-320-80.jpg)
I'm a personal trainer — this 3-move foam roller routine reduces back stiffness in just 10 minutes
By Sam Hopes last updated
Foam rolling can help reduce muscular pain and stiffness associated with sedentary lifestyles or workout soreness. Here are three doctor-approved foam rolling exercises to try.
![Woman outdoors performing a kettlebell swing with the weight in the air during kettlebell workout](https://cdn.mos.cms.futurecdn.net/E5DdMt42ZQFj3ZgSMQbXZQ-320-80.jpg)
I did 70 single-arm kettlebell swings every day for a week — here’s what happened to my body
By Sam Hopes last updated
Here's what happened when one writer did 70 single-arm kettlebell swings every day for one week for a fitness challenge.
![Woman holding light dumbbells stepping up onto a step during walking workout with weights](https://cdn.mos.cms.futurecdn.net/Kg4CwuCDEM29gRZ8WoheuA-320-80.jpg)
Forget the gym — this 20-minute walking workout with weights builds lower-body strength
By Sam Hopes published
This 20-minute walking workout with weights builds lower body strength, burns calories, and boosts your metabolism. Here's how.
![Man doing kettlebell ab workout](https://cdn.mos.cms.futurecdn.net/mZo9EhMA9MpLYHVofvgrTm-320-80.jpg)
You don't need dumbbells — this seated kettlebell workout builds your upper-body in 10 moves and 20 minutes
By Sam Hopes last updated
These ten seated kettlebell exercises strengthen your core muscles and upper body in a 20-minute workout. Here's how to do the short routine using a chair.
![Woman performing quad and hip flexor stretch with left leg](https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-320-80.jpg)
I'm a personal trainer — this one-minute stretch opens your hips and builds lower body flexibility
By Sam Hopes published
The 90-90 stretch is a pigeon pose variation that stretches the hip flexors, gluteal muscles and external rotators. A personal trainer explains how to do it and the benefits.
![Man working out on an exercise bike at home](https://cdn.mos.cms.futurecdn.net/fPjqEEcnFQEpa65Rqdds9C-320-80.jpg)
We've tested the best exercise bikes to help you boost your fitness at home
By James Frew last updated
review The best exercise machines are designed to work muscles all over your body, get your heart pumping, and boost your metabolism without leaving the house.
![Woman holding a set of dumbbells left arm extended at shoulder height and right arm by head during dumbbell arm workout in studio](https://cdn.mos.cms.futurecdn.net/MPoYsCNBkdvA8igc4gdYYL-320-80.jpg)
Forget push-ups — this 15-minute arm workout builds your triceps, pecs and shoulders in 15 moves
By Sam Hopes last updated
You won’t need push-ups or planks to build arm strength or develop your upper body, just this 15-minute dumbbell workout and 15 moves.
![Woman holding a kettlebell out in front of her during workout in a gym studio close up](https://cdn.mos.cms.futurecdn.net/zwqoiqSKDbVg8d9FJAHPoV-320-80.jpg)
5 best kettlebell exercises for beginners to build full-body strength, muscle and power at home
By Sam Hopes last updated
Looking for a way to build strength, muscle and endurance while improving your range of motion and mobility? Look no further than these kettlebell exercises aimed at beginners.
![Woman with arms raised camera facing her back during back and biceps workout](https://cdn.mos.cms.futurecdn.net/kt8YkhfHzDhJVvW3wgqjFM-320-80.jpg)
Forget pull-ups — chisel your back and biceps muscles with these 5 dumbbell exercises
By Sam Hopes last updated
These 5 dumbbell exercises build stronger back and biceps muscles. Here's how to do them, according to a personal trainer.
![The best running watches: person wearing a running watch close up](https://cdn.mos.cms.futurecdn.net/CGmrgX978gFpDbrvUZiCU8-320-80.jpg)
Best running watches of 2024
By Jane McGuire last updated
We tested the best running watches for accuracy, value, battery life, smartwatch features and more.
![a photo of a woman putting some best ankle weights on](https://cdn.mos.cms.futurecdn.net/UVWjXjmLX3VYTiQRZFpjsU-320-80.jpg)
The 8 best ankle weights 2024: rated and reviewed
By Kimberly Dawn Neumann , Sam Hopes last updated
Looking for the best ankle weights for your home workouts? We’ve tested the best ankle weights on the market for your lower body, walking workouts and more.
![Best peloton alternatives](https://cdn.mos.cms.futurecdn.net/Z95Me55j6Q2ZkfoEuvJZ6R-320-80.jpg)
The 6 best Peloton alternatives 2024: tested and reviewed
By Jane McGuire last updated
We've tested the best Peloton alternatives for all budgets, lifestyles, exercise styles and home workouts, including NordicTrack and Bowflex models
![Woman jumping the best jump ropes in gym](https://cdn.mos.cms.futurecdn.net/yV88Jbr6repWLRaDwU5sV9-320-80.jpg)
The 8 best jump ropes for competition, home and gym workouts 2024: tested and reviewed
By Jane McGuire last updated
These are the best jump ropes to improve your strength, conditioning and endurance during home or gym workouts.